Healthy Snack or Dessert…Chocolate Chia Pudding

Looking for a healthy snack or dessert, or if you are me you will eat it for lunch, instead of lunch, cause it is easy and you can just grab it and go. Looking for that chocolate fix. That time when you just want something a little chocolaty, but full of vitamins, fiber and protein. Try this out. Also this is vegetarian, gluten free, and can be vegan if you leave the honey out and replace it with another sweetener.

Chia seeds are amazing…

If you have never had chia seeds before they are an ancient seed, used by the Aztecs and the Mayans. They a jam packed with nutrients, and are simply amazing despite their diminutive size.

“A one-ounce (28 grams) serving of chia seeds contains :

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.
  • They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.”

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1

If you want to read up more about them see the link above. There is a lot to love about these tiny power packed seeds. They are high in fiber, contain omega 3 fatty acids (so if you don’t or won’t eat fish, they are a great alternative source), and plant based protein. I will leave you to read about them if you want. On to the recipe.

Chocolate Chia Pudding
yield: two servings

Ingredients:

  • 1 and 1/2 cup or 6 oz of Almond milk (you can use, soy, coconut, or even dairy if you want)
  • 2 tbs or 1.4 oz of Honey (or to taste, also if vegan, you can use stevia to taste)
  • 2 tsp or 2 cap full of vanilla ( you can use any extract you like, I often change it up, sometimes adding Kirsh just for a cherry flavor, or Calvados)
  • 4 tbs or 2 oz of chia seeds
  • 2 tbs or 0.66 oz of unsweetened dark chocolate cocoa powder (note: I use a heaping tbs, cause I like chocolate)
  • Pinch of salt to taste
  • Fruit that you like. (e.g. Berries, apples, oranges, etc.)
  • Mini dark chocolate chips for garnish

Recipe:

  1. Mix all the wet ingredients first
  2. Add the dry and stir till all of cocoa powder is incorporated.
  3. Let set for 15 minutes, then stir again.
  4. Cover with lid and let refrigerate for at least 4 hours. This is great to do overnight.
  5. After set, serve with garnish and fruit.

Calories/Stats

Calories 274, Fat 13.1 g, Fiber 14.5 g, Carbs 40.3 g, Sodium 141.9 mg,
Protein 6.8 g

I also make a version that is a Chai Chia pudding. Try saying that five times.

You have to add the Chai spices to the mix.

1/2 tsp of cinnamon
1/2 tsp of ground ginger
1/4 tsp of ground cardamom
1/8 tsp of ground cloves

Let me know if you are interested in any of my other versions. Thanks for reading.

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Healthy Lunch… Veggie Noodles with Portabella “meat” Balls

I tend to eat more on the vegetarian side of things then the omnivore side. So my go to food will be a plate full of veggies. This could easily be vegan if you take the mozzarella out. This is gluten free if that is something you are trying to keep an eye on.

Today I wanted zucchini and yellow squash noodles, with portabella veggie “meat” balls, some basil and mozzarella balls. So that is what I made. This was so delicious and satisfying. NOM NOM NOM

I do not try to eat gluten free, but I notice my body tends to react better when I don’t eat to much gluten.

Recipe: Veggie Noodles with Portabella Meat Balls

Ingredients:

  1. 3 portabella veggie balls
  2. 250 g or 1 zucchini, and 1 yellow squash spiral cut
  3. 4 oz or 1/2 cup tomato sauce
  4. 5 mozzarella balls
  5. 1/2 cup or 8 sliced tomatoes
  6. 1/4 cup Sliced onions
  7. 2 tsp garlic olive oil

Directions:

Spiral cut the zucchini, and yellow squash. Cut the onions and saute them in the pan with 2 tsp of garlic olive oil. Add spiral squash noodles. Cook them just till they start to wilt. Remove the veggie noodles to plate. Add veggie balls to the pan and add sauce. Cook till cooked through. Add tomatoes to the sauce and balls. Place them on the noodles. Add the mozzarella balls, and fresh basil.

I did not add any extra salt cause there is plenty in the sauce and in the mozzarella balls.

Calories/Stats

Calories 408, Fat 18.2 g, Fiber 11.5 g, Carbs 35.1 g, Sodium 896.8 mg,

Protein 31.1 g

Thank you for reading, and I hope you get a chance to try this. It was delicious.

Healthy Dinner… Shrimp Spring Rolls with Ginger Peanut Sauce Yessss

You can make these at home, and I did. I made these for my family for dinner. My kids love these and they are super healthy. I made a ginger peanut sauce to go with it.

It may look daunting and the most difficult part is the wrapping of the rolls.

This meal is a bit time consuming but if you have about 45 minutes you can have these ready and tuck in.

This is a recipe that is easily translated to vegan, or vegetarian. This is gluten free, and really very healthy. One roll without the sauce is only 117 calories, and almost no fat.

Ginger Peanut Sauce – (yield: about 16 tbsp)

Tip: You can change this to vegan or vegetarian by using Bragg’s Aminos instead of soy sauce. This gives a similar taste but does not have any animal products.

Ingredients:

  • 1/2 cup or 4 oz of Soy Sauce
  • 1 tbsp or 0.5 oz of sriracha sauce
  • 1 whole lime juiced
  • 2 tbsp or 1.0 oz of crunchy peanut butter
  • 1 tbsp or 0.5 oz of freshly grated ginger
  • 1.5 tbsp 0.75 oz of honey

Directions:

In a bowl stir together soy sauce, sriracha sauce, lime juice, peanut butter, grated ginger, and honey. You can make this ahead of time and use it when you need it.

Calories for 1 tablespoon: Calories 23.75, Fat 1 g, Fiber 0, Carbs 2.9g, Sodium 431 mg, Protein 1.25 g

Calories for total amount of sauce made: Calories 380, Fat 15.8 g, Fiber 3.3 g, Carbs 47.8 g, Sodium 6908.5 mg, Protein 20.1 g

Shrimp Spring Rolls (Yield: about 15 rolls)

Tip: you can change this to vegetarian or vegan by omitting shrimp, and you can change the veggies used in this wrap to those you like. For instance a thinly sliced bell pepper would be delicious.

Ingredients:

  • 2 lbs or 32 oz of shrimp
  • I package rice noodles
  • 1 package rice paper wrappers
  • 3 grated carrots
  • 1/2 of cucumber grated
  • lettuce of your choosing, I used a mixed greens
  • 1 Jalapenos sliced thin (if you don’t remove the seeds they will be hotter.)

Directions:

Follow the directions on the package of how to cook he noodles. In my case bring water to boil and then add noodles cook for 3 minutes. I rinsed with cold water to stop the cooking, grate the veggies, cook the shrimp. I just boiled them in water. Soften the rice paper wrappers as the package directs.

Assembly:

  • Soak the rice paper just till it starts to get soft. It will be slightly firm still.
  • Layer veggies, shrimp, noodles and lettuce.
  • Fold up the bottom end of the wrap over the filling
  • Wrap the right side over then while tucking the ingredients, roll over the roll and continue wrapping.
  • Fold down the top of the wrapper and it is complete.

This is the calories measurements for 1 wrap: Calories 117, Fat 1.2 g, Fiber 1.3 g, Carbs 21.3 g, Sodium 292.2 mg, Protein 4.9 g

Enjoy! I hope you like these as much as my family and I love them. Let me know what you think if you get a chance to try this.

Healthy Lunch…Hummole… Guammus…Guac Hummus? I don’t know what to call it…but tasty

As I have said before eat the rainbow. It is a great way to get your vitamins and nutrients in.

I thought about whether to show this, as it is not exactly “instagram pretty”. Its a cross between a hummus and a guacamole. You can add any spices you want to it to season to taste. Some of the things I have done with this is, lemon juice, onions, cayenne, garlic, and jalapenos.

Today what I made was canned garbanzo beans, avocado, tomato, pickle juice in absence of lemon, and chopped dill pickles. I stuffed that into a pita and added fresh veggies, and it was oh so good.

Tastey Guammus Recipe

Ingredients:

  • 1 whole pita
  • 1/2 avocado smashed
  • 1/2 or euro 4 oz cup of garbanzo beans canned smashed
  • 6 cherry tomatoes sliced
  • 1 1/2 tbs or euro 30 mls of pickle juice or more to taste
  • 8 slices of dill pickles chopped up or sweet and spicy pickles would be good too
  • Veggies of your choice sliced up to stuff in pita ( I did cucumber, and bell pepper, cause that is what I had)
  • seasoning to taste

Directions:

  • cut the pita in half
  • prepare the guammus, in a bowl smash the garbanzo beans and avocado together. I did not have lemon juice so I substituted pickle juice for the acid component.
  • Chop up the pickles, and tomatoes adding them to the guammus mixture.
  • stuff guammus into the pita, and add veggies
  • sit in a sunny area and enjoy your tasty guammus sandwich.

Calories 417, Fat 15.9 g, Fiber 17.9 g, Carbs 60.1 g, Sodium 742 mg, Protein 14.3 g

Just think the colors in your veggies are the sun trapped and transformed to make a nutrient dense lunch for you. =)

Thank you for reading again. I hope you try this recipe and enjoy it. Let me know what you think.

Healthy Lunch… Rainbow Hummus Veggie Sandwich

Having a hard time finding something healthy and filling to eat? Try this quick lunch sandwich. One of my favorite, I got my husband hooked on them. He even craves them. My kiddos love to eat them as well.

It is as simple as filling the pita bread with a layer of hummus, and any sliced veggies you fancy eating. You can change out the veggies to keep it interesting. I have added calories and nutritional information for this particular sandwich I made. What ever you change will change these numbers of course.

The more color the better. The color indicates different vitamins and minerals that your body needs to run like the well oiled machine it can be. Red and orange fruits and veggies, like bell peppers, oranges, and carrots usually contain vitamin C, vitamin A, retinol, and lycopene. Green and yellow fruits and veggies, like avocado and pistachio, have luteins that help prevent degeneration as you get older, and they are high in vitamin C. Dark greens give you Iron. Green cruciferous veggies such as broccoli contain, iron, vitamin K, folic acid, as well as potassium. Blue and purple fruits and veggies tend to have anthocyanins or antioxidants. Eat the rainbow for your health.

Here are great articles on the colors of fruits and veggies if you want to read more about it.

https://healthyeating.sfgate.com/colors-vegetables-nutrients-2311.html https://www.color-meanings.com/fruit-and-vegetable-colors-meaning-and-benefits/

Recipe: Rainbow Hummus Veggie Sandwich

Ingredients:

  • 1 Pita bread cut in half
  • 2 tbs or 50 g hummus
  • two small hand full or 24 g arugula
  • 1/2 or 99 g bell pepper
  • 10 slices or 42 g cucumber
  • 3 slices or 22 g tomato
  • 5 g onion

Directions:

  • Slice up veggies, cut bread in half, put a layer of hummus inside the pocket on one side and stuff with veggies. Enjoy!

Stats for all of that food:

Calories 299, Fat 12.3 g, Fiber 7.8 g, Carbs 38.4 g, Sodium 530.1 mg,

Protein 10.6 g

The best ting is mt kids love to eat it as well. Thanks for reading and let me know if you liked this post.